Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 dead bugs + 10 light alternating DB rows from plank + 10 jumping air squats)
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts – touch-and-go if comfortable w/that, otherwise quick reset between reps
2nd: 6-8 seated DB Arnold presses
+
For reps:
4:00 of (4 wall walks + 8 moderate power cleans)
2:00 rest
4:00 of (4/side tough 1-arm DB/KB shoulder-to-overhead + 16 Russian kettlebell swings)
+
5:00-10:00 coach-led mobility
Post results to comments.